Pangani Bwino Kugona

Zamkati

• Zomwe zili bwino
• Masitepe ogona
• Kusintha kwa tulo
• Sinthani mbali ya thupi lanu
• Gwiritsani thaulo pansi pa mkono wanu
• Malangizo oti muchite bwino
• Zomwe kafukufukuyu wanena
• Zitha kukuthandizani ngati mumachita zinthu zobwerezabwereza kale
• Mwina sizingakhale zothandiza ngati zina
• Malangizo ena osunthira paphewa
• Kutambasula thupi
• Pendulum kutambasula
• Kutenga

Kutambasula kwagona ndizochita masewera olimbitsa thupi zomwe zimapangitsa kuyenda ndikusinthasintha kwamkati m'mapewa. Amayang'ana infraspinatus ndi teres minofu yaying'ono, yomwe imapezeka mu khafu ya rotator. Minofu imeneyi imapereka bata m'mapewa anu.

Kuchita tulo tokhazikika kumatha kuthandizira kukonza kuyenda m'mapewa anu, kukulolani kuti mumalize kuchita masewera a tsiku ndi tsiku kapena masewera mosavuta. Itha kukuthandizaninso kukulitsa kusinthasintha komanso kukhazikika komwe mukufunika kuti mupewe kuvulala.

Nazi njira zopindulira izi.

Zomwe zili bwino

Kutambasula kwa tulo kumatha kuthandizira pochiza mavuto am'mapewa monga impingement, tendinitis, ndi tendon strains.

Ikhozanso kukuthandizani kuti mupeze bwino pambuyo povulala kapena kuchitidwa opaleshoni. Ikhoza kuthandizira kuthetsa ululu, kukanika, ndi kusalinganika chifukwa chokhala kwakanthawi, mayendedwe obwereza, ndi zochitika za tsiku ndi tsiku.

Kukhazikika, kukhazikika, kapena kutayika kwa kusinthasintha kwamkati m'mapewa ndi nkhani zomwe zimapezeka mwa othamanga omwe nthawi zambiri amagwiritsa ntchito mayendedwe apamwamba, monga baseball, tenisi, ndi osewera a volleyball.

Masitepe ogona

Khalani omasuka komanso omasuka mukamagona tulo. Kukumana ndi kukhathamira kowonjezeka kapena kumangika ndi chisonyezo chakuti mukudzikweza mopitirira malire anu kapena mukuchita molakwika.

Kuti mutambasule wogona:

1. Gona mbali yanu yomwe yakhudzidwa ndi phewa lanu lokhazikika pansi panu. Mutha kugwiritsa ntchito pilo pansi pamutu panu.
2. Bweretsani chigongono chanu paphewa lanu.
3. Pindani mkono wanu m'zigongono kuti zala zanu zilozeke kudenga. Sungani mkono wanu mothandizidwa ndi L.
4. Gwiritsani ntchito dzanja lanu kuti mukankhire chakumaso kwanu pansi.
5. Limbikirani mpaka pansi momwe mungathere.
6. Mudzamva kutambasula kumbuyo kwa phewa lanu, mkono, kapena kumbuyo kumbuyo.
7. Gwirani masekondi 30. Chitani zobwereza 3-5.

Onetsani ogonawo kutambasula nthawi zosachepera 2-3 pa sabata. Kutengera ndi momwe muliri, othandizira azachipatala angakulimbikitseni kuti muzichita izi pafupipafupi. Pitirizani kwa milungu isanu ndi umodzi kapena mpaka mutachira kwathunthu.

Kungakhale kopindulitsa kutambasula musanamalize masewera olimbitsa thupi komanso musanagone. Mutha kutambasula pafupipafupi kuti musunge zotsatira zanu ndikupewa kuvulala kwina.

Kusintha kwa tulo

Kusintha pang'ono pogona kungathandize kuchepetsa kupsinjika ndi kusapeza bwino. Nazi zosintha zingapo zomwe mungayesere.

Sinthani mbali ya thupi lanu

Yesani kusinthasintha thupi lanu chammbuyo pang'ono. Izi zitha kuthandiza kukhazikika pamapewa anu ndikupewa kulowetsedwa paphewa. Ngati mukugwira ntchito ndi othandizira, atha kuyika dzanja lawo paphewa kuti athandizire kuyendetsa gululi.

Gwiritsani thaulo pansi pa mkono wanu

Mutha kuyika chopukutira pansi pa chigongono kapena mkono wakumwamba kuti mulimbikitse kumbuyo kwanu. Kusinthaku kumaganiziridwa kuti kumathandizira kulunjika minofu yamapewa.

Nthawi zambiri zimakhala bwino kulekerera kuposa kutambasula pamalo okumbukira. Thandizo lowonjezera kuchokera pa thaulo limathandizira kuchepetsa kupanikizika paphewa panu.

Yesani zosintha zosiyanasiyana ndikupeza upangiri kuchokera kwa akatswiri azaumoyo kapena othandizira kuti muwone zomwe zikukuyenderani bwino. Ndinu mtsogoleri wanu wabwino wazomwe zimamverera thupi lanu ndipo mumabweretsa zotsatira zabwino.

Malangizo oti muchite bwino

Gwiritsani ntchito mawonekedwe ndi njira yoyenera pochita izi kuti muthe kuvulaza. Pitani zosavuta. Kukumana ndi ululu wochulukirapo kungakhale chizindikiro kuti mukuchita molakwika kapena mukugwiritsa ntchito mphamvu zambiri.

• Gwirizanani. Osakoka dzanja lanu lokhazikika kumtunda wanu. Dulani masamba anu amapewa mumsana mwanu, khosi lanu likhale logwirizana ndi msana wanu. Yesetsani kupeza malo amapewa omwe amakuthandizani kwambiri.
• Kutenthetsani poyamba. Chitani pang'ono pang'ono kuti mutenthe musanagone. Izi zimathandizira kukulitsa magazi kuthupi lanu ndikuwakonzekeretsa kuchitapo kanthu. Malizitsani ndi zochepa kuti muziziziritsa thupi lanu.
• Lankhulani ndi katswiri wodziwa zambiri. Katswiri wazachipatala atha kukuthandizani kusankha njira yabwino kwambiri kukuwonetsani maluso oyenera ndikukulimbikitsani kuchita masewera olimbitsa thupi.

Pali zoopsa zakugona. Mawonekedwe osalondola atha kuyika thupi lanu zovuta, zomwe zimabweretsa zovuta. Kutambasula kuyenera kukhala kosavuta ndipo sikumapweteka.

Ndi bwino kuchita zochepa kwambiri kuposa kuchuluka. Musadzikakamize kwambiri kapena mofulumira kwambiri. Khalani odekha ndikudzipangira nokha, makamaka ngati mukugwiritsa ntchito kutambasula kuchiritsa kuvulala.

Zomwe kafukufukuyu wanena

Nthawi zambiri kugona komweko ndi imodzi mwanjira zoyambirira kulimbikitsidwa kwa anthu omwe samayenda mozungulira mkati.

Kafukufuku wamankhwala wothandizira kutambasula kwa tulo ndiosakanikirana.

Zitha kukuthandizani ngati mumachita zinthu zobwerezabwereza kale

Amuna ochepa a 66 adapeza kuti tulo tomwe tidagona tulo tomwe timathandizira kukulira mozungulira kwamapewa amkati ndi mayendedwe osiyanasiyana mdzanja lalikulu la amuna omwe amasewera baseball. Palibe zosintha zomwe zimawonetsedwa pakusintha kwamapewa akunja.

Amunawa adagawika m'magulu awiri, omwe adasewera baseball komanso omwe sanachite nawo masewera aposachedwa. Gulu losaponyera silinawonetse kusintha kulikonse. Miyeso idatengedwa kale komanso pambuyo pa masekondi atatu atagona masekondi 30.

Kafukufuku wowonjezera amafunika kutsimikizira ndikulitsa pazomwe zapezedwa mu kafukufukuyu. Ochita kafukufuku amafunikirabe kumvetsetsa ngati kuchuluka kwa mayendedwe kuli ndi zotsatira zabwino pamasewera othamanga komanso kupewa kuvulala.

Mwina sizingakhale zothandiza ngati zina

Kafukufuku wa 2007 adapeza kuti kutambasula kwa thupi kumakhala kothandiza kwambiri kuposa kutambasula kwa ogona pakuwonjezera kusinthasintha kwamkati mwa anthu okhala ndi mapewa olimba. Kutambasula konseku kunawonetsa kusintha poyerekeza ndi gulu lolamulira, lomwe silinatambasulidwe. Komabe, gulu lokhalo loyendetsa thupi lomwe limawonetsa kusintha kwakukulu.

Uku kudali kuphunzira pang'ono ndi anthu 54 okha, chifukwa chake zotsatira ndizochepa. Anthu omwe anali mgululi anatambasula kasanu mbali yomwe yakhudzidwa, ndikugwira masekondi 30. Izi zinkachitika kamodzi pa tsiku kwa milungu inayi.

Malangizo ena osunthira paphewa

Pali zosankha zina zingapo zokulitsa kusinthasintha komanso kuyenda m'mapewa anu. Mutha kuchita izi m'malo mwa kapena pogona. Ngati mukumva kuwawa kwambiri, ndibwino kuti mupumule kwathunthu.

Kutambasula thupi

1. Tambasulani dzanja lanu mthupi lanu, ndikuthandizira chigongono chanu.
2. Onetsetsani kuti dzanja lanu silikwera kuposa phewa lanu.
3. Gwirani malowa masekondi 30 mbali zonse ziwiri.
4. Bwerezani kangapo tsiku lonse.

Pendulum kutambasula

1. Kuchokera pamalo oimirira, tsamira patsogolo pang'ono, ndikulola mkono wako wokhudzika kuti uzimire.
2. Mutha kupumula dzanja lanu loyang'ana pamwamba kuti muthandizidwe.
3. Pumulani mapewa anu, sungani msana wanu molunjika, ndipo pindani mawondo anu pang'ono.
4. Sungani dzanja lanu patsogolo ndi kumbuyo.
5. Kenako muziyendetsa moyandikana, komanso mozungulira mbali zonse ziwiri.
6. Chitani mbali inayo.
7. Kodi magulu awiri obwereza khumi pazosuntha zonse.

Ngati mukuchira kuvulala, yesetsani kugwiritsa ntchito malo otenthetsera madzi kapena madzi oundana kudera lomwe lakhudzidwa kwa mphindi 15 maola angapo.

Dokotala wanu angakulimbikitseni kuti mutenge mankhwala oletsa kutupa monga ibuprofen, aspirin, kapena naproxen. Zosankha zachilengedwe zotsutsana ndi zotupa zimaphatikizapo ma ginger, turmeric, ndi makapisozi amafuta a nsomba.

Muthanso kulingalira za mankhwala ena monga kutikita minofu kapena kutema mphini.

Kutenga

Kutambasula kwa tulo ndi njira imodzi yochulukitsira mayendedwe anu ndikuchepetsa kuuma m'mapewa anu. Komabe, ikhoza kukhala masewera olimbitsa thupi kwambiri kwa inu. Lankhulani ndi dokotala kapena wodwalayo musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi.

Nthawi zonse yesetsani kugona ndi chitetezo ndi chisamaliro. Imani ngati mukumva kuwawa kapena zina mwazizindikiro zanu zikuipiraipira.